Energy Bars, Smoothies, and 6 Other Healthy Foods That May Make You Tired
But these alternatives are just as tasty—and won’t make you sleepy
Do you find yourself dragging all the day?
Consider this: It’s not just your relentless to-do list and inconsistent sleep schedule that’s sucking up your energy—it could also be your seemingly healthy diet.
Related: The Men’s Health 21-Day #CookingStreak: Eat Great, Lose Weight!
We’re not talking about the drowsy feeling you get after scarfing down doughnuts and refined carbs. Many nutritious snacks can actually mess with your digestion, spike your blood sugar, and even wake you up in the middle of the night.
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Here are 8 common foods that are sucker-punching your stamina, paired with the energy-boosting swap to make instead.
Related: The 20 Best Snacks for Men
Oatmeal
Plain oatmeal is a fantastic energy food, but adding maple syrup or opting for instant flavored packages means loads of added sugar—and, consequently, a quick blood sugar spike and energy-sucking crash later, says Michelle Babb, R.D., author of Anti-Inflammatory Eating Made Easy.
In fact, just ¼ cup of maple syrup—easy to drizzle even if you think you have a light hand—packs a whopping 50 g of sugar.
Power up: Stick with oatmeal, but top your bowl with energy-sustaining fixings like nut butter, chopped nuts, or chia seeds.
Related: How to Make Apple Cinnamon Peanut Butter Oatmeal Bowl
“These contain protein and healthy fats to minimize your body’s blood sugar response,” says Babb.
Fat-Free Flavored Yogurt
Not all yogurt is created equal. In fact, a 6-oz container of fat-free chocolate yogurt from a well-known organic brand packs an insane 35 g of sugar—that’s way more than a Snickers bar.
Related: 25 Delectable Detox Smoothies
Power up: Opt for plain Greek yogurt and top it with berries and nuts.
Greek yogurt packs twice the blood sugar-stabilizing protein of regular yogurt, and high-fiber berries deliver a dose of sweetness without the crash.
Related: 5 New Reasons to Eat Yogurt
Veggie Chips
Just because you see “veggie” is in the name, don’t assume you’re getting a daily hit of greens.
Related: How to Make Homemade Kale Chips That Taste Just Like Cool Ranch Doritos
These salty, crunchy, ultra-processed sticks are often made primarily from potato starch, a refined carb that will leave you feeling lethargic if you overdo it, says Babb.
Power up: Make your own veggie chips or fries using fresh kale, sweet potatoes, or beets.
(Check out these 5 creative ways to make your own healthy veggie chips.)
Too much work? You can also go old school and pack raw carrots with hummus for a traditional snack that packs energy-sustaining protein and fiber.
Red Wine
Research shows that wine before bed messes with your sleep cycle and can cause next-day grogginess.
Related: The Man’s Guide To Drinking Wine
Even though a glass or two can cause you to fall asleep faster, your snooze time is often short-lived, lasting just a few hours before you wake up tossing and turning.
Plus, alcohol is dehydrating, which can make you drowsy and screw up your focus.
Related: 8 Things That Happen When You Stop Drinking Alcohol
Power up: Skip the nightcap, or have your last drink 2 to 3 hours before bed.
Wine with lunch or dinner is a better bet—and don’t forget to toss back a glass of water for every drink you have.
Coffee
If you have sleep problems, you may want to consider tweaking your coffee habit and have your first cup later in the morning after levels of the stress hormone cortisol, typically higher when you wake up, begin to stabilize.
And don’t even think brewing anything 3 p.m.
Related: 6 Ways You Completely Ruin Everything Good About Coffee
Research shows that consuming caffeine less than 6 hours before bed can cause you to lose an hour or more of quality sleep.
Power up: Drink your morning brew between 10 a.m. and noon for an optimal energy boost—that’s when cortisol levels naturally start to taper, so you’ll definitely benefit from the caffeine boost.
And cut yourself off around 3 p.m., or approximately 6 hours before you hit the sack.
Fruit Smoothies
Don’t be fooled by store-bought fruit smoothies: Jamba Juice’s Mega Mango is a sugar bomb in disguise with 52 g of the sweet stuff and not enough fat, protein, or fiber to keep your engine revved.
Related: 20 Healthy, Protein-Packed Smoothie Recipes
You can do as much damage at home, too, if you’re forgetting to add a source of protein or fat to your homemade blend.
Related: The 6 Healthiest Protein Powders For Your Smoothie
Power up: Make your own smoothies from fruit and/or veggies, but always include a source of protein and/or a healthy fat like nut butter or avocado.
Energy Bars
Sure, they may be packed with vitamins and minerals, but energy bars are often loaded with sweeteners that can cause drastic fluctuations in energy levels, especially if you’re eating them as a snack and not to power through a workout.
Related: The 12 Best Protein Bars For Men
In fact, the first ingredient in one very well known energy bar is brown rice syrup. “These are pretty much going to behave like candy bars in your body,” says Babb.
Power up: Opt for energy bars made from real food. The shorter and more recognizable the ingredient list is on a bar, the better.
Also, make sure sugar or another sweetener isn’t the first thing listed, and opt for bars with a decent amount of fiber and protein.
The article 8 Surprising Foods That Are Making You Totally Exhausted originally ran on Prevention.com.
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